3 x 12’ : #1 : 2 x [4’ à 70-75% PMA + 2’ à 80-85% PMA] ; #2 : 1 x [6’ à 70- 75% PMA + 6’ à 80-85% PMA] ; #3 : 2 x [4’ à 80-85% PMA + 2’ à 70-75% PMA].
- Cycling
- 1h 45mTime
- 165Stress
- 0.97Intensity
- 30Popularity
About this workout
This threshold workout is a classic way to push your limits with 3 sets of 2 x 4 minutes at 104% FTP, perfect for building the sustainable power needed for weekly group rides and time trials. Ideal for those wanting to define their FTP while keeping the effort steady and manageable.
Workout structure
- 5 min @ 56% (56w)
- 2X
- 4 min @ 96% (96w)
- Rest 2 min @ 104% (104w)
- 6 min @ 96% (96w)
- Rest 1 min @ 104% (104w)
- 1 min @ 96% (96w)
- 2X
- 4 min @ 104% (104w)
- Rest 2 min @ 96% (96w)
- 2X
- 4 min @ 96% (96w)
- Rest 2 min @ 104% (104w)
- 6 min @ 96% (96w)
- Rest 1 min @ 104% (104w)
- 1 min @ 96% (96w)
- 2X
- 4 min @ 104% (104w)
- Rest 2 min @ 96% (96w)
- 2X
- 4 min @ 96% (96w)
- Rest 2 min @ 104% (104w)
- 6 min @ 96% (96w)
- Rest 1 min @ 104% (104w)
- 2X
- 4 min @ 104% (104w)
- Rest 2 min @ 96% (96w)
- 5 min @ 56% (56w)